Taking a scoop of protein before bed, especially on workout days, always seems like the best thing to do (especially given the ‘fast’ during sleep). This goes against the recommendation on the product ZMA which calls for ingestion on an empty stomach before bed. Any thoughts on which is more beneficial or a way around this issue? Thanks for any input.
i would say the protein seems like a better option. minimizing catabolism during sleep is probably more beneficial than the ZMA.
that is an interesting question though. i wonder why it needs to be taken on an empty stomach.
i wondered the same thing. it reads “…for best results, take on an empty stomach, OR avoid taking with foods and supplements containing calcium.”
i’d be interested to know why as well.
It has to do with the absorption of zinc and magnesium
something like they are poorly absorbed by the body and if there is food present in the stomach then the minerals will be expelled with the regular food waste
so unless there is nothing in the stomach then they will not be absorbed very efficiently if at all
i hope in my inarticulate way explained that well enough
wow never seen one of these threads before…
Zinc and calcium compete for absorption, take the zma an hour before you eat your protein.
[quote]Defekt wrote:
Zinc and calcium compete for absorption, take the zma an hour before you eat your protein. [/quote]
Agreed.
Best of both worlds - you can have your protein and your zma too.
I use to take ZMA with my dinner because it didn’t contain any calcium and was only 3 hours before bed, and then for bed 3 hours later I ate cottage cheese. Seemed to work fine, but didn’t get any feel effect like some claim - relaxed and whatnot.
Best plan using arbitory times, would probably be:
09:00pm Dinner - non-calcium containing
11:00pm ZMA
12:00pm Protein shake or cottage cheese or protein of your choice.
When I took ZMA too soon after a couple of big glasses of milk, I had some mild sharp cramping.
If you wake up to pee in the night, drink a shake or eat cottage cheese.
The theory runs al little something like this. Ca+, Mg+, and Zn all absorb through the same channels in the intestine - so it is believed that some components won’t get absorbed due to backup within the channels. I don’t really subscribe to this much, given your average person has between 17 and 20 feet of intestine, and between 12 to 18 hours transit time (on average), with which to absorb it all. It just doesn’t make sense to me how there could be a conflict that would dramatically reduce absorption with so much opportunity to soak up all the constituents. So, in other words - drink your protein drink, wait a bit then take your ZMA, or vice versa.
DJ
[quote]darraghoconaill wrote:
wow never seen one of these threads before…[/quote]
lol ditto
Thanks very much. I am not very well versed with regard to the absorption of various nutrients. I appreciate the ideas.
[quote]darraghoconaill wrote:
wow never seen one of these threads before…[/quote]
i posted a topic similar to this a week or so ago. the reason to take the ZMA on an empty stomach is that it absorbs better. this is what FURRY_GIZZARD was talking about above. i was also told to take it on an empty stomach then take my casein shake an hour after the ZMA